Last month I talked about the five things to do before starting the low FODMAP diet – elimination phase. This week I am going to talk about the five things you should do during the low FODMAP diet. For more information on the low FODMAP diet and to find out if this diet is right for you, visit my earlier low FODMAP posts. Alright, let’s dive in…

1. Keep a Detailed Food Log

Write down everything you eat. This will help you stay on track during the elimination phase. It will also help pinpoint any potential hidden FODMAP foods you may be eating if you aren’t feeling better at the end of the diet.

2. Have plenty of low FODMAP snacks on hand

It is really hard to follow an elimination diet (or eat healthy in general) if you are hungry without a plan. Keeping plenty of low FODMAP snacks on-hand will help prevent you getting overly hungry and possibly falling off plan. I recommend that all my clients come up with a list of at least 3-5 different low FODMAP snack options they will keep around at all times. I also suggest  designating a special corner of your kitchen for your low FODMAP snack items. 

 3. Be as Compliant as Possible

This diet will NOT work if you only occasionally eat low FODMAP meals. You really need to commit — it’s an all or nothing thing. With that being said, if you mess up during the diet, that’s okay! One meal will not ruin your experience. Just get back on track ASAP and continue eating low FODMAP foods for the rest of the elimination diet. Remember, this is a low FODMAP diet, not a no FODMAP diet. So do the best you can while being as compliant as possible so you can get the results you deserve.

4. Stick to a Consistent Schedule

I recommend to all of my clients to stick to a consistent eating schedule during the elimination phase. This means you should eat all your meals and snacks at roughly the same time each day. This will help prevent hunger and overeating because you have set meal and snack times. If you find that you are hungry during the diet, you can add in an additional snack time or bulk up your meals and snacks. Elimination diets are hard but they are nearly impossible if you are also hungry during the process.

5. Focus on the Positive

Try to think about what you can eat (proteins, fat, low FODMAP fruits and veggies, low FODMAP carbs) instead of what you can’t. Focus on what you are gaining (more energy, more comfort, improved quality of life) instead of what you are giving up. Focus on your body’s ability to heal and rebalance itself instead of the fact that you have IBS.

This shift in mindset can make all the difference in your mood and energy during the diet.

If you have more questions about the low FODMAP diet or need some guidance, you know I’m here to help.